The Perfect 10K Training Plan for
Beginners

Welcome to our 10K training plan for beginners – ideal for your first 10k. The plan is for 8 weeks and requires a base level of fitness of 2 miles…

Don’t worry! If you can't run 2 miles try our Couch to 5K instead or the Couch to 10K - these plans use the ‘walk-run method’ - great if you want to train from scratch and haven't done any running before ;-)

Meanwhile, if you can run 2 miles comfortably there is no reason why you shouldn’t start this 10k running program today…

Don't worry, you'll be fine... just follow the schedule and I'll see you at the finish line.

There are 3 runs a week including a ‘long run' which gradually increases starting with 2 miles for your first long run. Week 5 is a taper week then the program resumes as normal. The program also includes cross training to alternate with running days, this maintains good cardio fitness as you get better endurance and a chance to rest those running muscles ;-)

OK, here goes:

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If you want a printable version download the PDF or view it in Google sheets. 

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Running Tips - 10K Training Plan for Beginners

• Warm-Up and Cool Down: Always start with a 5-10 minute warm-up (brisk walking or light jogging) and finish with a cool down and light, targeted stretching where muscles are stiff. There's little benefit from stretching for stretching's sake and I would never stretch before a run. I do stretch my calf after a run because it is an area which is often stiff following a run and can become sore.

• Cross-Training: On these days engage in low-impact activities like cycling, swimming, or yoga. This will build overall fitness and prevent injury. Also you may want to consider our strength training for runners page; adding strength to key muscle groups is key to running longevity.

• Rest Day: As an inexperienced runner you should always take at least one rest day per week; this ensures sore muscles don’t become pulled muscles and gives your body a chance to recuperate. Take an extra day if required by swapping a cross training day ;-)

• Running Motivation: Even as a beginner runner I would highly recommend you register for a 10K event and train towards that date; this ensures you stay motivated and provides a great sense of achievement at the end. Enter an event now... For UK click here   -------  (USA here)

• Listen to Your Body: If you feel overly tired or experience sharp pain, take additional rest days as needed. Don’t worry though, these niggles are normal and usually fade (sometimes as you run). But if your pain persists go home and rest it see what it’s like the day after. For more advice on running pains check out our RICE method page – great for helping with the more persistent pains and short-term injuries.

• Running Shoes: A quick heads-up for beginner runners – choose a minimalist running shoe rather than one with too much padding and support. The consensus on running shoes has changed in recent years. Check out this great article on The Science of Running.

• Hydration and Nutrition: Maintain proper hydration as well as follow a good runners diet to fuel your training – but wait… before you go and google it a word of caution; you will find an overwhelming amount of information and not all of it is helpful. I would suggest for now just keep it simple – whole foods unprocessed with ample fruit and veg, good sources of meat (organic is ideal) and wild fish. For more check out our runners diet page here.

• Pace: Your easy runs should be at a comfortable pace where you are not gasping for air; being a little out of breath is normal just don’t push too hard. The long runs are about building endurance so pick up the pace a little but ensure you leave enough in the tank to finish the run. Don’t beat yourself up though if you have to stop and take a walk break, but try to maintain running as much as you can – this increases endurance and remember you are a beginner! You will get used to it in time ;-)

The 10K training plan for beginners can be adjusted to fit in with your lifestyle - you might choose to do your long runs on Sunday, for example... just avoid running on consecutive days and to cross train 3 days. 

That's it for now - just remember to enjoy yourself out there and accept it's going be tough some days. Follow your 10K training plan for beginners and you will be fine (I promise)...

To return from Couch to 10K back to the Home Page click here...